awake just a little before alarm, maybe 6:20~25 hydro surge, caf 29g protein cocoa oo vitamin etc bagel w/brie 46g tofu 'wich * * * After rolling it around in my head a bit, I was still unsatisfied with the reco to add seated leg curl (hamstrings/glutes) as a 4th machine to round out session time, if I change format from [4 circuits x 12 reps] to [3 circuits x 10 reps]. The rationale was buffering knee joint and ACL by balancing hamstring / glute antagonists vs. leg press's quad / calf. ... (...more)

on-time to bed? slept in til almost 8 anyway pay some bills gym: 3:30 ~ 4:00p hypertrophy leg press 12x260#; 3x12x275# shoulder press 2x12x70#; 15x70#; 10x75# lat pulldown overhand 2x12x135# ... underhand 2x12x120# sandwiches with the abundance of meats procured for paninis "Slow Horses" got just slow without horses so much; pivoted to "Margo's Got Money Troubles" last night. * * * - The traditional "sweet spot" for hypertrophy (muscle size) training is 6 to 15 reps. - M... (...more)

awake ~6; hydro surge, caf, laze a while; yogurt, bagels w/brie by 9a
10a in a 9~11a window [Dalek noises] exterminaaaate~

cold-cut ham + swiss sandwich on ciabatta
protein cocoa
1 srv pistachios

still hadn't enabled alarm, awake before 6:30a anyway hydro surge, caf, chill a bit, protein cocoa 29g, oo vitamin etc. by 8:15a empty shwasher finish chx taco kit 1 srv pistachios empty vac canister vac that corner ahead of exterminator appt kinda wish we had the rubber carpet rake thingie here too backups: blog db, bookmarks, thumbdrive, cloud ham/turky paninis day 2 HBO/Disney expired; pivot to Apple for Slow Horses and promptly nod off * * * Only slightly feeling y... (...more)

woke before alarm which is handy since I turned alarm off after Friday late Testaments binge :p hydro surge caf by 6:30a vitamin + the last rejected brekarito 8:40a protein cocoa, vitamin etc. W- Memorial Church interview "B-" gym, supermarket 3:55 ~ 4:28p hypertrophy leg press 12x220# ; 12x230; 12x240#; 12x250# shoulder press 4x12x60# lat pulldown overhand 2x12x130# " underhand 10x120; 12x115# (new) ... significant load jumps on every machine. More than expected on new-underh... (...more)